# The Complete Protein Guide: What You Need and Where to Find It
Protein requirements shift across your lifespan. Adults need roughly 0.8 grams per kilogram of body weight daily, though athletes and older adults often require more. BBC Good Food's nutritionist breaks down the 20 best protein sources to meet these needs efficiently.
Animal proteins dominate the list. Chicken breast delivers 31 grams of protein per 100 grams cooked. Greek yogurt packs 10 grams per 100 milliliters. Eggs remain a complete protein containing all nine essential amino acids. Salmon combines protein with omega-3 fatty acids, offering 25 grams per 100 grams. Cottage cheese provides 11 grams per half cup, making it ideal for breakfast or snacking.
Plant-based options bridge the gap for vegetarians and vegans. Lentils contain 9 grams of protein per cooked cup. Chickpeas deliver 15 grams per cooked cup. Tofu, a soy product, offers 17 grams per 200-gram serving. Nuts and seeds round out the plant category. Almonds pack 6 grams per ounce. Pumpkin seeds contain 9 grams per quarter cup.
Dairy products contribute significantly. Milk provides 8 grams per cup. Cheese varies widely, with cheddar delivering 7 grams per ounce.
Lean meats and fish round out the options. Beef, turkey, and cod all rank among the top sources. The guide emphasizes quality matters. Grass-fed beef contains higher omega-3 levels. Wild-caught fish surpasses farmed varieties nutritionally.
Protein timing influences muscle recovery. Post-workout consumption within 30